Golden God

This program is for hypertrophy. The emphasis is the upper body. 

Increase 5 to 10% weight to everything every two weeks.

Rest for 90 seconds between sets.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Wide Grip)

Incline Bench Press (Barbell)

Squat (Barbell)

Seated Row (Cable)

Wood Chop

Shrug (Trap Bar)

Hammer Curl (Cable)

Abs Crunch (Weighted)

Hammer Curl

Tricep Extension (Cable)

Hip Thrust (Barbell)

Lateral Raise (Dumbbell)

Incline Fly Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Trap Bar Deadlift

Dumbbell Row

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Russian Twist (Dumbbell)

Cable Crunch

Face Pull

Dip (Weighted)

Pull-Up (Weighted)

Bulgarian Split Squat (Dumbbell)

Cable Crossover

Barbell Row

Glute Bridge (Barbell)

French Press

Decline Crunch

Front Raise

Lying Tricep Extension (Barbell)

Lat Pulldown (Single Arm)

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